WOD

WOD GONE BAD

By Lance Mosley

4/25/18

SKILL WORK

3 RDS

1 MIN HS HOLD
1 MIN L PULL UPS (IF YOU CAN'T DO IT WORK ON THE NEGATIVE)

*AS MANY L PULL UPS AS YOU CAN IN EACH RD

WOD

6 STATIONS/3 MIN EACH STATION

-ROPE CLIMB
-BROAD JUMPS ( RX IS 6ft, length of the mat)
-FRONT SQUATS 85/115
-AB MAT SIT UPS
-FRONT RACK LUNGES 85/115
-DUBS(SINGLES)

*REST 1 MIN AFTER EACH STATION COUNT TOTAL REPS

HARD CORE FIT

6 STATIONS/3 MIN EACH STATION

-RING ROWS
-BROAD JUMPS
-PROWLER DISTANCE(LIGHT WEIGHT)
-AB MAT SIT UPS
-WALKING LUNGES
-JUMP ROPE(SINGLES)